Dr. K's Travel Tips

Summertime is here, which means rising temps, pool days, and vacations! Travel oftentimes can be just as hard on the body as training - getting through the airports, packing/unpacking, long periods of sitting, and unfamiliar beds/pillows can all take their toll. I often see patients come back from vacation with their bodies not feeling quite right.

There are aspects of traveling that we can’t do much about, but if we’re prepared, we can reduce the strain of travel so that we can get back to feeling good in our routines faster.

Bring a lacrosse ball, mini foam roller, or massage gun. This will let you take care of tight spots before they become an issue. Pack your resistance bands and anything else you need to do your PT exercises, so that you can avoid having to tell your PT that you haven’t done them in a week!
Move as often as you can. Obviously this one can be tough with long car rides or plane rides, but it can be the difference between walking and hobbling off the plane. I promise it is worth the awkwardness of asking the people in your row to let you out.
Stay hydrated. Dehydration can cause muscles to tighten up and cramp, as well as decrease muscle power and function - which means feeling flat during your workouts if you aren’t careful.
Choose your shoes carefully if you’ll be walking a lot. Ask yourself, “are the cute shoes worth and injury that takes me away from my sport?”, and act accordingly. Of course, this is only in extreme cases, if you’ll be walking 4+ miles a day, but it’s worth being intentional, especially if you have a history of foot problems. You can even pack a pair of more comfortable shoes if needed. Also be careful with old running shoes - if you are wearing away the foam, they probably aren’t ideal to walk long distance in, either
Complete Dr. K’s travel reset routine, seen below.